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There is so much power and opportunity when you realise your life is your responsibility and you start to take ownership of that.  You are the person who can have the biggest impact on your life, sometimes that can be confronting and overwhelming and sometimes that is empowering. In this podcast we dig into all of that. There are three key pillars when you need to stand up and take ownership of your life: Your goals and dreams  Your relationships  Your attitude and mindset  I talk through each of these areas in detail and how they show up in our lives. I also cover the HOW - what does taking ownership really mean and how do we practically do that in our daily lives.  The importance of observing without blame  Why it is so important to own your life and let others own theirs How to have the right people in your corner and still take ownership  How to support your loved ones and encourage them to find their own path  Key daily strategies to become more present and aware  It is a mix of tough love but it is exactly what you need to here to transform your life! Enjoy Jess xx  Extreme Ownership by Jocko Willink  https://www.amazon.com.au/Extreme-Ownership-Jocko-Willink/dp/1250067057  Listen to the goal-setting fundamentals here Goal setting part one:  https://podcasts.apple.com/au/podcast/why-you-need-a-new-years-resolution-and-how-to-set/id1514384953?i=1000546945955  Goal setting part two:  https://podcasts.apple.com/au/podcast/14-achieve-any-goal-with-this-game-plan-goal-setting-part-two/id1514384953?i=1000547589543  Connect with me https://www.instagram.com/grow_by_design/  https://www.growbydesign.com.au/ 

I got covid!  18 weeks out from my first show of the season and I got hit with the spicy flu!  It is definitely not an ideal start to prep but it is much better than it happening at the end - if it was going to happen I am very grateful it happened now.   In this week's episode I cover:  An update on my prep just before covid got me  An honest reflection on how I was feeling at the start of prep - I knew I needed to stop What my covid symptoms were  How I managed my training over this time  What my diet approach was while I was in isolation and feeling run down  How I managed my mindset and dealt with the anxiety of rest and ‘getting behind’  Valuable lessons from stopping and listening to my body  How I plan to get back into routine and what my next steps are  Lessons of gratitude for my health and wellbeing  Check out the reel I mentioned that shows my total bodybuilding journey so far: https://www.instagram.com/p/Cc_8muYFuX6/ Connect with me! https://www.instagram.com/grow_by_design/   https://www.growbydesign.com.au/ 

Learn to win on all levels not at all costs  I had the absolute pleasure of speaking with Trevor Hendy, an Australian surf lifesaving icon. During his professional career, Trevor won several World Ironman Championships, 6 Australian Open Ironman titles, he is a member of the Australian Sporting Hall of Fame and is a  member of the Order of Australia for his services to the community and the sport of Surf Life Saving.  This interview was incredible and if you are like me and have huge dreams, goals and ambition this one is for you - but maybe not in the ways you might think.  We cover:  What the “win at all costs” mindset gave and took away  The importance of understanding who we are and what we are truly here for  How to find balance in the yin and yang of competition  How to find flow and not force  How some of the greatest athletes in the world have found this hidden key and used it to unlock multiple world records  How Trevor and his son TJ won an Autsrlain title in the most unique way  The secret to winning on all levels and how we actually do this  Trevor has mastered the art of storytelling and uses these to add a totally new perspective to winning and how to do it. I know you will love this one! Connect with Trevor here:  Website: https://trevorhendy.com/ Youtube: https://www.youtube.com/user/trevorhendy1/featured  Instagram: https://www.instagram.com/hendytrev/  Life Changer: https://lifechanger.org.au/  Surf life-saving Surfers Paradise: https://www.surfersparadiseslsc.com.au/  Connect with me: https://www.instagram.com/grow_by_design/  https://www.growbydesign.com.au/ 

The key to starting any goal is all about getting the fundamentals right. Three weeks into prep and I am here to give you the juicy details so far, share my basics and discuss how I am tracking to the plan.We cover:  How my body responded to my initial sharp calorie drop  What my current macros, training and cardio looks like.  How I plan my meal plan and my weekly meal prep  I give myself a score on my goals from last week  Challenges I have had outside of prep with regards to overwhelm, anxiety and managing the pressure I put on myself.  How I plan to handle the Easter holidays and my upcoming travel plans! 🐰🍫✈️ Finally what my plans and goals are for the next phase.  Follow my journey on Instagram:  Jessgreene1Grow By Design 

I spoke with Kayla Mulvogue who is an athlete,  turned physio turned entrepreneur and women's health expert, she has travelled around the world coaching coaches through seminars and also her online programs helping upskill coaches not only in the many incredible layers of the human body, the power of movement, the importance of nutrition but the power of self-belief, self-confidence, knowing your worth not only as a coach but a business owner and an individual.  We cover a lot!  From some of her biggest challenges and lowest points to the creation of her business to her own huge leaps in self-development. This is one for coaches, business owners and anyone looking to level up their life.  For coaches - how to work through the noise of the fitness industry and the importance of knowing your clients. and overcoming imposter syndrome  For business owners learning to ask for help, the key steps to growing your business and the importance of personal boundaries.  Personally, we talk about the importance of living in alignment and how to actually find that. How to have the courage to value yourself.  Connect with Kayla and AWPT here:  https://www.instagram.com/awpt_university/  https://www.instagram.com/kaylaleephysio/  https://www.awptuniversity.com/  The interview with Quincy that Kayla talks to is here! https://podcasts.apple.com/au/podcast/17-jayne-caldwell-and-quincy-hewitt-american-football/id1514384953?i=1000551382694 If you love the episode make sure you tag me and share it! https://www.instagram.com/grow_by_design/ Work with me  - https://www.growbydesign.com.au/ 

Offseason has come to an end and prep is here!  For the past 7-8 months I have been in a building and growth phase, in this week's episode I reflect on this time and reveal what my plans are as I move into the next phase .. prep!  This week I cover:  Reflection on my offseason My plans for the last week of the offseason and what my approach is to this, whether I go all in and indulge or if I keep it cool, calm and collected. My approach and mindset around food, and why I choose not to have an ‘all in’ mentality I reveal our plan for the starting phase of this prep  What my goals are for this week  What my current weaknesses are and how I am going to overcome them. This is a pivotal episode as I transition from one phase to the next, this is what I love about this sport, there is always a new chapter with new lessons, highs, lows and opportunities.  It is game time baby! Catch up on last week's episode here Follow my personal account here: https://www.instagram.com/jessgreene1/ Connect with me   Instgram https://www.instagram.com/grow_by_design/  Website https://www.growbydesign.com.au/ 

Get comfortable being uncomfortable. We know that in order to grow and develop and get to the next level of ourselves we need to go through challenges. We need to do something different to what we are doing right now. This can be scary, daunting and uncomfortable but it is where the growth, magic and change comes from. In today’s episode, I give you the WHY and more importantly the HOW to do this. I go through why it is important to go through challenges  Why we need to get comfortable in discomfort  The essential steps I go through when facing a scary challenge  The value of micro-challenges and micro wins  Why the process of challenging yourself is more important than the outcome Why being brave is the most important part!!  This is a really practical episode that gives you the tools and the process to approach challenges and opportunities for growth - ultimately helping you get closer to your goals!  Follow me here to keep tabs on my ice bath improvements  https://www.instagram.com/jessgreene1/  Make sure you tag me in your own opportunities for growth! Share your challenges with me!  https://www.instagram.com/grow_by_design/  Much love  Jess https://www.growbydesign.com.au/ 

John Buchanan is the former World Cup-winning coach of the Australian cricket team.  In the 8 years leading the team, they won 3 consecutive World Cups, a world record 16 consecutive Test Victories, Ashes victories 2001 and 2003 and winning a test series in India for the first time in 36 years. John is now a high-performance coach in the corporate world, helping businesses, leaders, teams and individuals achieve greatness. His diverse background and experiences means he has a unique approach to coaching.  I loved this conversation we covered everything from;  His own personal journey and his own lessons as a coach His perspective on growth as an athlete and an individual and how it is important to have both.  How he dealt with criticism towards some of his methods What we learn in sport and how to apply that to business and vice versa Why it is important to have experiences outside your sporting or business realm The importance of trust in coaching and building deep relationships  Why it is so important to know your own values and principles and what this means when creating a high performing team  How you move from vision to planning to strategic thinking We also speak about the devasting loss of Shane Warne and why John believes he was such an icon. John is a wealth of wisdom and experience so it was a pleasure to speak with him.  I know you will love this episode! If you do make sure you share it and tag me: https://www.instagram.com/grow_by_design/  Connect with John: https://buchanancoaching.com/ Work with mehttps://www.growbydesign.com.au/ 

Want a unique experience? Try qualifying for the Olympics during a global pandemic.  That is what Olympic weightlifter Matthew Lydement went through from 2018 right up until July 2021 when the Tokyo Games were cleared to go ahead.  In this week’s episode, I speak to Matt about his journey so far:  How he got into weightlifting after getting injured in a number of other sports  His qualifying experience and how he managed the news about the Games being postponed.  The restrictions and challenges the covid pandemic had on his qualification experience. What the Olympic experience was really like, balancing nerves, excitement and the pressure to perform.  How he stays level headed and balanced in and out of season.  Why he avoids superstitions and must do habits before lifting. The disappointing recent injury that has taken him out of his next competition and what he is doing now. This episode is jam-packed and I found it fascinating to understand that Olympic experience a little more.  Make sure you take a listen and let Matt and I know what you think!  Connect with Matt: https://www.instagram.com/matthewlydement/  Connect with me: https://www.instagram.com/grow_by_design/ 

Bonus updates! Today's episode is a bit more casual, I give you the full rundown on life right now, offseason, prep, work, I just tell you how it is:  How I am dealing with all the weird things going on in the world right now  My offseason update, I give you all the details! Training, diet, body stats, injuries, everything  A sneak peek into when prep will start (it's soon!)  How I am finding the offseason weight gain and my body changing  My mindset for offseason / improvement season  Lessons I have learnt about slowing down and taking time when your body and mind need it. All other life things in between!  If you love these updates or have any questions about what I covered or want me to go into more detail let me know!You can email me jess@growbydesign.com.au Or Instagram: https://www.instagram.com/grow_by_design/

Who doesn’t love a good story!  Join me as I take you back to my volleyball days (yes I know it is a sport for tall people!) This is where I learned some of my most powerful and pivotal lessons. These are concepts I still use and apply every single day.  You don’t have to be a sports fan to understand and apply these concepts. The thing I found most incredible was that I use these concepts more now than I ever did on the court! This weeks epiosde I cover: How one coach transformed a team full of high school girls, all with their own individual agendas and personalities into a winning united force.  The foundations of a strong team - communication, ownership, confidence, persistence, teamwork and the concept of bettering the ball.  The lessons we learnt on day one of training that changed the communication of the team forever The concept of ownership and taking responsibility of the play  How to demonstrate commitment to the team  How to show your teammates you have their back  Why getting the biggest bruise led to the best stories, the best memories and built the best team environment  Finally the one ruling concept that I live by each and every day BETTER THE BALL  Learn how to improve your day every day  Learn how to improve the days of the people around you Finally, why I buy two coffees each day! These concepts of teamwork and self-improvement are not only relevant on the court but can be applied throughout life, work and relationships. This episode is a powerful one and I am so excited to see the ripple effects of the better the ball concept! Make sure you send it to someone you love and be sure to take a screenshot and share it on Instagram and tag me!  https://www.instagram.com/grow_by_design/ 

This week's episode is a powerful one. I chat with two incredible women, Jayne Caldwell and Quincy Hewitt, they are the founders of the lifestyle and fitness app Ya Bish. Having started multiple businesses in both the athlete and tech space, they know a thing or two about hard work, making the most of opportunities and levelling up.Their story doesn't just start and end with business and they are also former pro athletes, having played American football in Australia before moving to America to play for LA and Chicago and winning a national title undefeated! In this episode we cover: • How they started playing American football and what it was like to play in the American league • Their take on the uniforms that were a topic of hot debate when the league first started and how empowering these really were. • How they learnt to balance their masculine and feminine energy in both life, sport and business. • How they overcome the challenges moving out of athlete life and into their next phase. • Why messages of self-love, self-confidence and female empowerment are so important to them and how this is the basis for the Ya Bish app. • The importance of dreaming big, wanting more and knowing you are capable of all that you dream of • Why the ability to flow and adapt through opportunities and lessons is so important • The importance of having the right people in your corner • Their dreams and plans for Ya Bish and the Ya Bish Empire!  • AND SO MUCH MORE! You will leave this episode feeling inspired, powerful and with the unwavering belief that women can do anything. See the links below for all things Ya Bish!If you loved this episode make sure you share it and tag us.Download the YaBish app now!Ya Bish Fit: https://www.instagram.com/yabishfit/ Jayne: https://www.instagram.com/jaynecaldwellco/ Quincy: https://www.instagram.com/quincyyhewitt/ Sneak peek of Ya Bish tea! https://www.instagram.com/yabishfittea/  Grow By Design: https://www.instagram.com/grow_by_design/ https://www.growbydesign.com.au/podcast/blog-post-17-jayne-caldwell-and-quincy-hewitt-american-football-pros-to-fitness-empire 

In this week’s podcast, I talked to Crossfit Games athlete and former Crossfit Open Winner, Jamie Simmonds.  As an elite athlete in one of the most gruelling and intense sports, Jamie knows a thing or two about high performance!  In 2016 she took the Crossfit world by storm winning the Crossfit Open as a relatively new athlete in the sport. Since then she has competed at the Crossfit Games four times as an individual and once as a team, placing third twice and never finishing outside the top 12. This is a powerful episode and we dive into:  How her competitive gymnastics and rugby playing childhood lead her to Crossfit  How her moved to Abu Dhabi shaped her view of the world and taught her valuable lessons about herself and the cultures around her What intense homesickness taught her about people and sport  What it means to turn on and off your athlete mindset in training and competitions.  How she coped mentally and physically after a shoulder injury forced her out of the 2021 season  The importance of self-reflection in competition  How she balances work, training and life!  How she deals with pressure - both the pressure she puts on herself and the pressure from those around her  What her plan for the 2022 season looks like  What a champion’s mindset means for Jamie AND SO MUCH MORE!  This is an incredible episode with key takeaways not only for sport and performance but life and connection! You can connect with Jamie on Instagram  https://www.instagram.com/jgreenewod/  For programing from Jamies check out QHP Training https://www.instagram.com/qhptraining/  As always I love hearing from you, make sure you take a screenshot, share it and tag Jamies and I! Grow by Design on Instagram ​​https://www.instagram.com/grow_by_design/ You can also find out more about Jamie on my website https://www.growbydesign.com.au/podcast/blog-post-16-interview-with-crossfit-games-athlete-jamie-simmonds   

Learn to balance consistency with variety when working towards your goals. We all know that consistency is the key to success but what happens when we get bored or want to mix it up? What happens when we want to add some variety to our day, to our training, to our routine. How do we do this without compromising our goals? This week's episode gives you these answers!  We cover:  How I use variety as my secret tool to stay consistent when working towards my goals  Finding the right balance between variety and consistency that helps you achieve your goals faster  Asking yourself the hard questions around consistency Understand how consistent you truly need to be to achieve your goals  How to continue evaluating your goals and your process  How to make sure your goals and routine continue to serve you .. and what to do when you realise they no longer do. Best ways to add variety to your routine without compromising your goals  Knowing when to mix it up and when you need to knuckle down and stay on track I also give you an update on my current training, goals, routine and my latest experience at an Inspire Cycle class!  If you want to connect with me you can find me on Instagram https://www.instagram.com/grow_by_design/  If you loved the sound of Inspire Cycle you can connect with them here:  https://www.instagram.com/inspirecycle/  https://www.inspirecycle.com.au/ 

Continuing from last weeks episode, this week I cover how exactly HOW to achieve your goals and where, when and how to start taking action.  Everyone has dreams and wants, a few people turn these into goals, fewer turn these into a game plan and even less execute this game plan every day and every week.  After this, you will be part of that exceptional group. You will achieve your goals and give yourself an unwavering competitive advantage.  In this episode, we cover the goal fundamentals, ie what the parameters of your goals should be. We explore:  What is realistic  We explore the concept of chucking   What is tangible  What is your time frame  How do you create unwavering self-belief  How to keep showing up, keep proving yourself every day that you want this.  Understand what you can get your energy around  We also cover:  How to identify your next steps  How to track progress  How to celebrate micro wins along the way  Managing setbacks  The importance of daily actions and routines  This is a juicy one! I promise there is so many amazing tips and tricks in here. Once you know how this process works you can apply it to any area of your life, it is truly game-changing!  As always I love hearing your feedback, be sure to share and tag me on Instagram https://www.instagram.com/grow_by_design/  I can not wait to see you smashing your goals!  https://www.growbydesign.com.au/ 

Welcome to 2022! “New year, new me, new goals” are the words on everyone's lips at the moment … and for good reason, now is the perfect time to reset, refresh and realign yourself for another amazing year. But … this year I want it to be different for you, I want you to get to the end of 2022 and know that you achieved all that you wanted to (maybe even more!) this was the year you set REAL goals, you made a game plan, you stuck to it and you achieved it! This podcast gives you the tools to make that possible! This is part one in our goal setting journey and we discuss:  Why having a goal is so important  Why having a goal can bring more meaning to your life How to decide WHAT your goal should be  How to bring others on the journey with you  Understand the WHY behind your goal  Create techniques to help you stay on track even when you lose motivation  I share my goals for the year. And so much more! I introduce you to the Grow by Design method and we cover the first of the three pillars:  Get clear on the goal  Create a game plan  Cultivate your champions mindset  The tools I discuss include the 7 layers deep exercise from Dean Graziosi, an example can be found here:  7 Levels Deep Exercise Another great website that walks you through this process can be found here: http://www.7levelsdeep.com/  You can also follow Dean here: https://www.instagram.com/deangraziosi/  As always I love and appreciate the time you give me so if you liked this podcast please let me know, leave a review or tag me on Instagram:  https://www.instagram.com/grow_by_design/  For more information also check out my website: https://www.growbydesign.com.au/

2021 was a huge year! Before we rush off into the new year, now is the perfect time to stop and reflect. It is an incredible opportunity to celebrate your wins, observe and learn from setbacks, be grateful for those around you, and lock in the memories of the year.This episode teaches you how to do just that, we cover:  Why reflection is important  How to celebrate the wins  How to learn from any setbacks  How to use mindfulness techniques to 'lock in' feelings of positivity celebration and gratefulness  An insight into my lessons, setbacks and gratitudes  A sneak peek into what is to come for Grow By Design and my business!  I have put together the Grow By Design reflection workbook to help you close out one year and welcome in the next. Download the 2021 reflection workbook here Download the story templates hereMake sure you share and tag me in your reflection @grow_by_design If you loved this episode and think someone else you know would benefit from this reflection make sure you share it with them. 

What would you do if you knew you could not fail?  Now, what if I told you that was possible? What happens when you get fired from your dream job? When things don’t go to plan and you don’t achieve your goals or there is an unexpected speedbump in the road.? ‘Failure’ is inevitable when you are working towards something new, something beyond your normal, it is a sign you are operating in new territory.  It is a good thing!  This episode is all about refarming how you see and deal with failure and how you can use it to your advantage.  It can actually help achieve your goals faster! This episode covers:  I got fired from my dream job  How this turned out to be the best thing!  Turning failure into feedback  Acknowledging the pain  Trust yourself to fail  My process to overcoming failure  How to use failure and feedback in your everyday life to achieve your goals As always I love and appreciate your support, let me know what you think! It is time to be game changing  Connect with me! https://www.instagram.com/grow_by_design/  https://www.instagram.com/grow_by_design/

6 years and 12 bodybuilding shows later and here we are! Off the back of my latest and most successful season yet I thought it was about time I gave some background to the story and share the journey so far, it has been an interesting one! This episode is all about my journey as an IFBB bikini bodybuilder:  How I started  Why I started The good, the bad and the ugly preps!  The impact of good and bad coaching  Win or learn lessons  Trials and tribulations, heartbreaks and heartwarming moments. The impact of COVID  International shows, state shows, a few trips around the world How to prep through Europe  How to create a sustainable bodybuilding lifestyle  Finally, I reveal what is next, where am I heading and what is the big dream.This episode is not just for bikini girls or bodybuilders but anyone interested in big dreams, goals and making a plan to achieve them. I am living proof that achieving goals takes time and patience, hard work and resilience - but that is where the fun is!I am so grateful for your time and energy, as always feedback and questions is welcome.Connect with me and tag me on Instagram:Grow_by_design  https://www.instagram.com/grow_by_design/

Do you often find yourself thinking and rethinking the same problem,  situation, person or event? Do you have a tendency to be indecisive and always second guess your decisions, big and small? You are not alone! and it does not have to be this way! In today's episode, we jump into all things, overthinking, overwhelm and indecisiveness. We look at the key steps and process to overcome this pattern of thinking and we redesign a more productive and positive use of our mind  We cover: 1. How to get clarity on why we overthink 2. We understand that we are not our thoughts and we get to intentionally decide what we think and what bounces around up there! 3. Make a game plan to stop overthinking in its tracks 4. Look at short term problem solving vs deeper challenges 4. Finally I give you the tools and tips to reprogram and rewire your brain away from unproductive negative thoughts to positive, productive ones! If you love this episode make sure you share it and tag me on Instagram!It is time to be game-changing 🔥Instagram: https://www.instagram.com/grow_by_design/